Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 5x150
#1 swim max DPS
#2 odd lengths kick/even lengths swim
#3 single arm drill
#4 fist drill with tennis balls
#5 swim max DPS.
Don't your hands feel BIG now?
(750/1350m)
Main Set
- 1x1500 broken as follows:
1x150 (all moderate)
1x150 (50 uptempo/100 moderate)
1x150 (100 uptempo/50 moderate)
1x150 (all uptempo)
1x100 (all moderate)
1x100 (25 uptempo/75 moderate)
1x100 (50 uptempo/50 moderate)
1x100 (75 uptempo/25 moderate)
1x100 (all uptempo)
1x75 (all moderate)
1x75 (25 uptempo/50 moderate)
1x75 (50 uptempo/25 moderate)
1x75 (all uptempo)
1x100 fast
15 sec rest after everything. No breaks between segments.
(1500/2850m)
Last set
- 100 easy
4x150 (50 kick/50 single arm drill/50 swim max DPS)
(700/3550m)